This Week’s WODs – CrossFit Aspire

Monday, May 28th

10am class only for Memorial Day

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Tuesday, May 29th

Hang Power Clean
Every :45 x 12
– Work on speed under bar
– Improve “catch” position
– Don’t PR chase today

“Murph Recovery”
20 min EMOM
Min 1 – Row
Min 2 – Single & Double Unders
Min 3 – Air Bike
Min 4 – Rest

Wednesday, May 30th

Barbell Lunge 12 (6L/6R)

AMRAP in 6
16 KB Swings
12 20” Box Jumps
8 Burpees

Rest 3 minutes, then…

AMRAP in 4
8 KB Swings
6 20” Box Jumps
4 Burpees

Thursday, May 31st

Deadlift 3

21 – 15 – 9
Deadlift @ 50%
400m Run

Friday, June 1st

Push Press 5

4 Rounds
10 Pull-ups
10 Push Presses (95/65)
250/200m Row

Saturday, June 2nd

Back Squat 4

4 Rounds
20 Wallballs
16 Sit-ups
12 DB Snatches(50/35), alternating
– :60 sec rest between rounds

Extra Credit

Gymnastic / Skill

Bar MU Skill Work
Watch these!
http://gymnasticswod.com/content/bar-muscle-progression-pt1
http://gymnasticswod.com/content/bar-muscle-progression-pt2
http://gymnasticswod.com/content/bar-muscle-progression-pt3

3-5 Rounds
5 Kip Swings + 3 Hips to Bar + 1 Bar MU attempt

Endurance

Partner WOD
In 12 Minutes
Max Calorie Row
200m Run
– Switch every 200m

Barbell

Every :90 x 8 Rounds
3 Hang “squat” Snatches
@ 65% of 1RM

Abs / Core

4 Rounds
:30 on / :20 sec rest
Side Plank L
Plank
Side Plank R

Low Intensity WOD

5 Rounds
5 SA KB Swings L
5 SA KB Thrusters L
5 SA KB Swings R
5 SA KB Thrusters R
10 Box Jumps
15 Sit-ups
200m Run
200m Recovery Walk

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